Better Sam

Gymnastics
AMRAP in 30 Minutes:
Chins
Dips

5 Rounds: 1 Chin + 15-second eccentric; 1 Dip + 15-second eccentric
3 Rounds: 1 15-second eccentric; 1 Dip + 15-second eccentric
3 Rounds: 15-second eccentric; 15-second eccentric

Row

5K 22:19

Movement Class
5 Rounds:
1:00 Wall Facing Handstand
15 1-legged GM + 15-second hold each leg

Movement Class

All the hand balancing.

Super Bowl Penance

5K + 5K Row

21:11 / (2:00 rest) / 48:22.7 (25:12)

Conditioning

100 Calorie Assault Bike

EMOM for 10:00 —
Minute 1: 12 Burpees
Minute 2: 10 Calorie Assault Bike.

Swimming

Erm. 10 mini-laps each side stroke, breast stroke, back stroke.

8×2-mini-lap sprints

Movement Class

30 minutes chins and dips

15 minutes rows and protracted push-ups 

Swimming

AMLAP in 20 minutes
34 laps.

Hip PT

Shoulder Torture With Noelle
Neck CARs
Shoulder CARs
Banded Scap CARs
Thoracic CARs
Seated Wings
Wall Twists
Wrist CARs

Gymnastics
Freestanding Handstanx Practice

5 Rounds:
1:00 Ring Plank
1:00 Rest
1:00 Ring Inverted Plank
1:00 Rest

7:00 in bottom of squat (2.5# plates+frees)